Leviathan

Strength3 weeks · 4 days per week

beginnerintermediateadvancedLeader

What this template is

This program is great for building strength. You always work up to your Training Max for a single. Feel free to change around the supplemental work.

Leviathan is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Leviathan in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

Leviathan Volume Overview

Sets per Week (Main vs Accessory)

Main/Supplemental

Accessories

Weeks

Avg Sets/Week

116

Avg Reps/Week

Days/Week

Average Intensity by Week

Leviathan Weekly Schedule

Week 1

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 2

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Week 3

Overhead Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Overhead Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Deadlift

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Deadlift

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Bench Press

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Bench Press

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

Squat

Main

1 reps at 70%

1 reps at 80%

1 reps at 90%

1 reps at 100%

Squat

Supplemental

5 × 5 reps at 70%

Choose a Push exercise

Assistance

25-50 reps

Choose a Pull exercise

Assistance

25-50 reps

Choose a Legs exercise

Assistance

25-50 reps

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Questions about Leviathan

How long is the Leviathan program?

Leviathan is represented here as a 3-week template with 4 training days per week.

What is the main goal of Leviathan?

Leviathan is categorized for Strength. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Leviathan designed for?

Leviathan is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Leviathan?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

KeyLifts

Leviathan

What this template is

Run Leviathan in KeyLifts

Leviathan Volume Overview

Leviathan Weekly Schedule

Week 1

Day 1

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 2

Day 1

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Week 3

Day 1

Overhead Press

Overhead Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 2

Deadlift

Deadlift

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 3

Bench Press

Bench Press

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise

Day 4

Squat

Squat

Choose a Push exercise

Choose a Pull exercise

Choose a Legs exercise